MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: (With BB or PVC)
5 hang high pulls
5 behind the neck press
5 good mornings
5 OHS
5 hang power snatch
REVIEW: KB OHS. Power Snatch.
S: KB OHS. One KB in each hand. Take 15 minutes and find your heaviest set of 7.
C: Open workout 14.1
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps
MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps
CTF INTRAMURAL OPEN SCALED AND BEGINNER STANDARDS:
SCALED:
AMRAP in 10 minutes of:
15 double unders
15 snatches 45/35 (use wooden plates)
Games Standards.
BEGINNER:
AMRAP in 10 minutes of:
30 single unders
15 Russian KB swings 35/18
* Rope must come forward.
** KB must come to eye level with hips fully extended.